Barbell Club - August 2023

Barbell Club Program - July 2023

(more…)

For the main lifts (squat, deadlift, bench, OHP), you can choose if you focus on strength or hypertrophy. The amount of time you will have for the accessories will vary depending on which option you choose so you can adjust the number of sets that you complete for the accessories accordingly. Barbell Club - May 2023 pdf

April will be continuing with hypertrophy but with some sets of functional hypertrophy to bridge the gap into the strength program that we will be starting next month. If you attend Barbell Basics and would like to try Barbell Club this would be a good month to do so. Barbell Club - April 2023

This month's sessions will start with some work on acceleration (force = mass x acceleration). This will be low reps, high speed concentric, and use of chains/bands). The rest of the session will focus on hypertrophy. There will be some extended tempo manipulations to provide a new stimulus to the February program as well as some strongman work with dead-balls... [Read more]

Gironda 8x8 Method Last month we did general prep for muscular endurance. This month we focus on hypertrophy and fat shredding with the Gironda 8x8 method. Barbell Club, February 2023, Gironda 8x8 Method Requirements (non-negotiable): For each exercise, all the reps and sets must be completed with the same weight. Do not start too heavy on set 1 and end... [Read more]

Month 1 General prep - high reps, low weight, muscular endurance Barbell Club - January 2023